Free, accurate nutrition calculators for anyone serious about losing fat, building muscle, or maintaining a healthy weight. No sign up required -> Get your numbers fast.
Find your Total Daily Energy Expenditure and the exact calorie target for your goal — fat loss, maintenance, or muscle gain. Includes macro breakdown.
Calculate TDEE →Calculate your daily protein target based on your weight, goal, and activity level. Includes per-meal breakdown and food examples to hit your number.
Calculate protein →Calculate your Body Mass Index and see your healthy weight range. Includes a visual BMI scale, category breakdown, and what your result actually means.
Calculate BMI →Every calculator on this site is built on peer-reviewed formulas — the Mifflin-St Jeor equation for TDEE, evidence-based protein ranges from sports nutrition research, and WHO BMI classifications. No pseudoscience. No upsells. Just accurate numbers you can actually use.
All calculators work instantly in your browser. Nothing is sent to a server. Your data stays on your device. And because there’s no account required, you can bookmark any calculator and come back whenever your weight or goal changes.
Start with the TDEE calculator — this gives you your maintenance calories and your daily calorie target based on your goal. Then use the protein calculator to set your most important macro. Once you know your calories and protein, carbs and fats fill in the gaps based on your preference.
Check your BMI if you want a quick snapshot of where you sit relative to population health ranges — just keep in mind it’s a screening tool, not a definitive health measure. Recalculate all three every 4-6 weeks as your weight changes.